Here are some tips on how to get your body prepared for an awesome birth!
For those of you with a pre-existing neck, midback, hip or low back problem, understanding how to engage these areas in very basic core exercises without loading the injury is a key to an optimal pregnancy from a biomechanical standpoint. Chiropractic is used to optimize the functioning of the pelvis, low back, ribs, mid back, hips, feet, and neck. These are the primary problem areas and should be treated by someone skilled in techniques.
An important area to be addressed by the chiropractor are the feet as they are most affected by the increase in load as the pregnancy progresses. These are especially susceptible to problems with the increase in weight as there are many bones in the feet that can become jammed. Improving function by wedging them free, can be an incredible relief of stubborn foot pain.
Hips can be a problem if they are not equally flexible. This can result in problems from daily activities but more importantly during the delivery. The uneven movement capacity can strain the opposite side of the pelvis resulting in pain.
Pain in the low back, buttocks, hips and legs can be nerve root pain. In some cases, nerves from the low back only give pain in the legs, sciatica (ischias). It is important to reduce inflammation in the low back with ice if this is the case.
Massage can be an effective adjunct to chiropractic care. Acupuncture can be used for relaxation and pain management.
Find a chiropractor specialized in treating pregnant women. For an optimal delivery, checkups should be booked to optimize the functioning of the pelvis. low back, ribs, mid back, hips, feet, and neck. If you have a problem predating pregnancy but are stable, checkups about once a month should be adequate. Gaining an understanding of the deep core muscles for spinal stability is a key to management of spinal pain. Exercises recommended to avoid exacerbation of old injuries and to avoid injuries can be found on this homepage under the section Rehab. Check out basic core training. This should be your warmup before training or walking to activate these important muscles. Continue to exercise like you usually do, modifying intensity as needed. Remember to have available your favorite workout music for the pushing phase.
There are skilled physiotherapists (PT) who assess the pelvic floor musculature. It is common for women to have too much tension in the pelvic floor muscles which can increase the chances of a more difficult delivery and of tearing during delivery. PT for pelvic floor during pregnancy addresses internal pelvic musculature and instructions on how to work at home to release tension. The goal is to teach women how to relax the pelvic floor. A wand can be used at home to stretch the vaginal opening where there is an increase in tension.
Prenatal yoga helps to improve mobility of the pelvis and hips in preparation for birth. Exercises and instructions provide an understanding of the process of hip opening to help the baby descend, as well as how open the pelvis as the baby descends. Prenatal yoga positions including hip internal rotation can be used to help to push out the baby
Rebozo technique in combination with chiropractic manual therapy appropriate for the pregnant patient can be used to help the baby manuever into a more optimal position, particularly if they have a breech or transverse lie. Water aerobics and breaststroke can help the baby change from face forward to face back, the preferred position prior to delivery.
Some women experience depression before having the baby, fathers can also experience depression. There are good resources for help in this area and to avoid complications, reaching out is recommended. A good base of support for help is important, reaching out to those around you to explain your distress.
The doula offer help prior to the delivery by walking you through the process providing Information on how to approach birth and help by coaching you mentally in preparation for birth. She is also an advocate for how you want the delivery to proceed by functioning as an interface between the hospital staff and your voice. She would meet you at the hospital, with a goal of helping to create a mental zone for delivery. It is common to use massage oils (aromatherapy) with calm music to massage and relax mom. Eventually working with different positions to help get the fetus in an optimal position, as well as pain management during different phases of delivery.
If you love music, pick a selection of motivating music for the pushing phase to work through it. They act as support post delivery as well. Other professionals part of the postpartum support team are the lactation consultant who can help with issues around breastfeeding and identify a tongue tie for further evaluation. Mental health professionals may be of help during the postpartum period as well for either parent struggling with depression. It is not uncommon in this postpartum period to experience ambivalence towards the newborn. It usually is fleeting, but in some cases of depression, it can feel like a stranger moved in. It is important to talk about it with your partner and seek help if it stays with you.